Cold Plunge & Sauna in Miami: How to Choose a Studio
How to choose between Miami's contrast studios, guided breathwork and ice bath sessions, an outdoor wellness club, and multi-service recovery studios, with what to confirm before booking.
By PlungeSpots editorial · How we research · Updated
The Miami venues in our directory are studios and clubs rather than bathhouses, and several build their sessions around breathwork as well as heat and cold. Brickell has the largest cluster, with others in El Portal, Upper Buena Vista, and South Miami. Session length, guidance, and what else a booking includes vary more than the basic sauna-and-plunge pairing.
This guide groups the Miami venues in our directory by format and lists what to confirm before booking. It is not a ranking. We checked each venue's details against its own website on 9 October 2026; terms change, so confirm them with the operator.
Choose by format
| Format | What you get | Best to confirm | Venues |
|---|---|---|---|
| Contrast studio | Sauna and cold plunge in set-length sessions | Session length, guided or self-guided, booking terms | The Plunge and Sauna Method, Rebar Recovery |
| Breathwork and ice bath | Guided breathwork with ice baths, with sauna at some | Class schedule, intro requirements, whether a sauna is included | BreathTribe, Miami Ice Club |
| Outdoor wellness club | An outdoor traditional sauna and cold plunges, plus classes | Pass type, membership terms, weather | SILA Miami |
| Recovery studio | Cold plunge and infrared sauna alongside compression, red light, IV, and more | Which services a booking includes, membership or pass terms | The Ice Room, Alive Miami, Pause Studio Brickell |
Contrast studios
The Plunge and Sauna Method in South Miami is built around 20-minute sessions that combine sauna and cold plunge. Single sessions, session packs, and an unlimited monthly membership are booked online.
Rebar Recovery is a recovery room inside Peak 360 Fitness on SW 81st Street with two cold plunges, a sauna, Normatec compression, and breathwork, used in one-hour guided or self-guided sessions. Members and non-members can book per session, and monthly and annual plans are offered. If you book a self-guided session, ask what supervision is available.
Session lengths differ considerably between these two, so check which fits your visit before comparing terms.
Breathwork and ice bath sessions
BreathTribe in El Portal is a breathwork practice offering guided group sauna and ice bath sessions, private contrast therapy, and 35-minute self-guided sauna and ice bath sessions. Class packs and a monthly membership are available. For the self-guided option, ask whether staff are on hand during your session.
Miami Ice Club runs scheduled breathwork and ice bath classes led by a certified Wim Hof Method instructor, including sessions on a Brickell rooftop pool deck. Classes are booked online, and membership follows an intro course or workshop, so plan for that first step. Its listing describes ice bath classes rather than sauna access; confirm with the operator if you want heat as well.
Outdoor wellness club
SILA Miami in Upper Buena Vista is a social wellness club with outdoor contrast therapy using a traditional sauna and cold plunges, plus yoga, Pilates, red light therapy, and an oxygen chamber. Access is by daily or weekly pass or membership; confirm what each pass includes, and check the weather for an outdoor session.
Recovery studios
The Ice Room in Brickell has cold plunges held at 48–55°F, an infrared sauna, Hyperice compression, and vitamin C showers, plus aesthetics services. Access is through monthly memberships or day passes.
Alive Miami is a Brickell wellness clinic offering an infrared sauna and a cold plunge for contrast therapy in a private room, alongside red light, compression, and IV therapy. Appointments are booked online or by phone, and memberships are offered.
Pause Studio Brickell pairs an infrared sauna with a cold plunge for contrast therapy, plus float, whole-body cryotherapy, LED light therapy, Normatec compression, and IV drips. Services are booked a la carte or through credit-based memberships.
All three list an infrared sauna. With multi-service studios, confirm exactly which services a booking or membership credit covers before you compare prices.
Booking and what to bring
Most of these venues sell single sessions, passes, or class packs alongside memberships, and at least one asks for an intro course before membership. Compare the total cost and the commitment using our membership or drop-in guide. For a first visit, our first-visit checklist covers the questions to ask, and what to bring to a sauna, bathhouse or cold plunge covers packing and swimwear rules. If you are choosing between the infrared studios and SILA's traditional sauna, our traditional versus infrared guide explains the differences to ask about.
Cold water and heat are not suitable for everyone. If you have a health condition or any doubt, speak to a healthcare professional before booking.
How we compiled this guide
We list venues that offer sauna or cold plunge access to the public in Miami and checked each one's facilities and booking model against its own website on 9 October 2026. We have not visited them, and inclusion is not an endorsement. Paid placements, if any, are labelled. Operators can suggest a correction. See our editorial policy.